Emotional Regulation Chart

What is emotional regulation?

Humans may not have complete control over their emotions, but they often have more influence over how they feel than they might realize (Ackerman, 2018). The ability to direct and manage emotions is known as emotional regulation (Ackerman & Ma, 2018). Developing these skills starts with understanding and accepting emotions, including recognizing that painful or negative feelings are not inherently harmful. Everyone will encounter negative emotions at some point, regardless of how happy or well-balanced their life may seem. However, learning to reduce emotional volatility and vulnerability is crucial for minimizing emotional suffering (Ackerman, 2018).

Emotional regulation involves managing both positive and negative emotions and includes three key components (Chowdhury, 2019):

1. Initiating actions triggered by emotions
2. Inhibiting actions triggered by emotions
3. Modulating responses triggered by emotions

Among these, modulation—adjusting emotional responses in constructive ways—is often the most effective regulatory process. Emotional regulation acts as a filter, helping individuals process important information without being overwhelmed by fear or stress. Research also highlights a positive correlation between effective emotional regulation and better management of depression (Chowdhury, 2019).

How to improve emotional regulation?

Emotional regulation encompasses two key components. The first is self-regulation, which involves pausing to reflect before reacting to emotions. The second is value judgment, which requires maintaining composure under pressure and ensuring actions align with one’s core ethics and values (Chowdhury, 2019).

Several skills can support the development and maintenance of emotional regulation, particularly during challenging times:

1. Self-awareness: Recognizing and identifying emotions. For instance, individuals might ask themselves, What emotions am I experiencing right now?
2. Mindful awareness: Practicing mindfulness through techniques such as sensory relaxation or breath control.
3. Cognitive reappraisal: Reframing thoughts to gain a broader perspective on challenges, enabling more positive responses.
4. Adaptability: Demonstrating flexibility and embracing life changes instead of becoming overwhelmed or reacting destructively.
5. Self-compassion: Setting aside time for self-care and reflecting on personal talents and virtues.
6. Emotional support: Engaging in positive communication with others or practicing mindful self-reflection to enhance emotional resilience.

How to use our Emotional Regulation Chart?

Using the Emotional Regulation Chart is a simple and straightforward process. The Emotional Regulation Chart is a valuable tool to help children recognize and manage their emotions, whether this is in the classroom, or at home. Follow these steps to get started:

1. Step 1: Download the template

Access the Emotional Regulation Chart template by clicking "Use template", allowing you to edit the resource via the Carepatron app. For a PDF copy, choose "Download."

Step 2: Familiarize yourself with the template

The template is designed to guide you through the Emotional Regulation Chart template. It consists of four zones, which are detailed below, along with their associated feelings, emotions and body sensations:

• Blue zone: Feelings and body sensations of being sad, sick, tired, hurt. Suggested strategies such as taking a break and asking for help.
• Green zone: Feelings and body sensations of being happy, focused, calm, excited. Suggested strategies such as finish my work and help others.
• Yellow zone: Feelings and body sensations of being surprised, confused, worried, silly. Suggested strategies such as take deep breaths and go for a short walk.
• Red zone: Feelings and body sensations of being angry, raging, terrified, annoyed. Suggested strategies such as run a lap and take a time out.

Step 3: Use the template in practice

Encourage the child to look at the feelings chart and find the emotion they are experiencing. Are they feeling calm, angry, or something else? Guide the child to identify their emotions into one of the four zones. Once this has been identified, suggest strategies to help them regulate their emotions.

Step 4: Practice regularly

Using the Emotional Regulation Chart consistently helps students with regulating emotions and sustaining it during challenging times in life.

Benefits of using our template

An Emotional Regulation Chart is a valuable tool for helping children develop essential emotional regulation skills. It enables them to identify emotions and understand how different emotions affect their body sensations and behavior.

Promotes emotional awareness

Using the Emotional Regulation Chart helps children recognize and identify their emotions. By associating specific feelings and body sensations with zones, they gain greater self-awareness. This process encourages children to pay attention to their internal experiences, a foundational step toward emotional intelligence.

Encourages self-regulation

The chart provides actionable strategies for each emotional zone, empowering children to manage their feelings in constructive ways. Whether it’s taking deep breaths in the yellow zone or seeking help in the blue zone, these tools support children in developing self-regulation skills they can carry into adulthood.

Supports effective communication

Understanding emotions through the chart enhances a child's ability to articulate their feelings and needs. This reduces frustration and misunderstandings while fostering open, honest communication with peers, teachers, and family members.

Enhances focus and learning

Regulating emotions is key to maintaining concentration and staying engaged. By addressing emotional challenges with the strategies provided, children can return to a calm and focused state, improving their ability to absorb and retain information during lessons or activities.

Fosters positive relationships

By managing emotions effectively, children can navigate social situations with greater ease. This leads to more meaningful and positive interactions with peers, teachers, and family members, creating a supportive and harmonious environment.

Easy to use and adaptable

The chart is simple, intuitive, and versatile, making it suitable for various settings, such as classrooms, homes, or therapy sessions. It can be customized to include additional strategies or tailored to meet the specific needs of the child, ensuring its continued relevance and effectiveness.

References

Ackerman, C. E. (2018, February 5). 21 emotion regulation worksheets & strategies. Positive Psychology. https://positivepsychology.com/emotion-regulation-worksheets-strategies-dbt-skills/

Chowdhury, M. R. (2019, August 13). Emotional regulation: 6 key skills to regulate emotions. Positive Psychology. https://positivepsychology.com/emotion-regulation/